Post by Loupy on Aug 13, 2010 20:36:39 GMT -7
Tom Venuto's High Protein Apple Cinnamon Oatmeal Pancakes
Ingredients:
¾ cup Quaker quick oats or old-fashioned oatmeal
4 egg whites
1/2 apple, diced
1 scoop protein powder
1 Tsp. Cinnamon
Yield: 1 large pancake
Directions:
1.) Put all ingredients together in a mixing bowl.
Stir until the mixture has a semi-liquid pancake-batter-like consistency.
2.) Spray some non-stick spray on a frying pan and pour the mixture into the pan.
3.) Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.
Notes: For higher protein diets, add one scoop of vanilla protein powder ("Designer Protein" brand "vanilla praline" adds a nice flavor too). Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot! Oatmeal pancakes will stay fresh all day long without refrigeration.
Nutrition Info.
Serving Size: 1 pancake
Calories: 423
Protein: 39.5 g
Carbs: 53.5 g.
Fat: 6 g.
Cooking and Nutrition tips
This recipe makes one large (6-8" diameter) pancake and it's a complete meal. If you need fewer calories to accommodate your personal nutrition plan, simply decrease the amounts of all ingredients proportionately to get the desired calorie content you want.
For example, 2/3 cup oatmeal and egg whites will make a medium pancake ideal in calorie content for women. (Most women require 300-360 calories per meal for fat loss programs and most men require 400-480 calories per meal for fat loss programs, based on 5-6 meals per day).
You can use other types of fruit such as bananas instead of apples (get as creative as you want). Using a packet or two of splenda is optional. These taste pretty good just with the natural sweetness of the fruit.
If you're on a higher calorie, higher carb plan, these pancakes are delicious with natural all-fruit jelly on top (example, Polander's sugar free, all-fruit jelly).
If you need more or less calories, increase or decrease the amounts of the ingredients. If you use more than a cup of oatmeal, it's best to make two smaller pancakes, because if the pancake is too large, it tends to fall apart when you try to flip it. If the batter consistency is not right, you can use fewer egg whites or more oatmeal to make it thicker, or vice versa. You can also add water if it's too thick. To add calories, you can also use a whole egg. Consider the omega three eggs to add an extra dose of the healthy fats!
This is truly the ultimate travel meal because you can take it with you and it stays fresh for an entire day without refrigeration. It is also "finger food" and you can eat it conveniently a little piece at a time even while you're behind the wheel driving, flying on a plane, sitting in class or at a seminar, hiking up in the mountains, or just about anywhere else! No doubt, this one recipe will become a favorite and a staple in your weekly menu plans. Best part -- oatmeal pancakes get an "A-grade", they are Burn The Fat program approved and they're so easy to make that even a kitchen dummy can do it.
Enjoy!
Ingredients:
¾ cup Quaker quick oats or old-fashioned oatmeal
4 egg whites
1/2 apple, diced
1 scoop protein powder
1 Tsp. Cinnamon
Yield: 1 large pancake
Directions:
1.) Put all ingredients together in a mixing bowl.
Stir until the mixture has a semi-liquid pancake-batter-like consistency.
2.) Spray some non-stick spray on a frying pan and pour the mixture into the pan.
3.) Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.
Notes: For higher protein diets, add one scoop of vanilla protein powder ("Designer Protein" brand "vanilla praline" adds a nice flavor too). Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot! Oatmeal pancakes will stay fresh all day long without refrigeration.
Nutrition Info.
Serving Size: 1 pancake
Calories: 423
Protein: 39.5 g
Carbs: 53.5 g.
Fat: 6 g.
Cooking and Nutrition tips
This recipe makes one large (6-8" diameter) pancake and it's a complete meal. If you need fewer calories to accommodate your personal nutrition plan, simply decrease the amounts of all ingredients proportionately to get the desired calorie content you want.
For example, 2/3 cup oatmeal and egg whites will make a medium pancake ideal in calorie content for women. (Most women require 300-360 calories per meal for fat loss programs and most men require 400-480 calories per meal for fat loss programs, based on 5-6 meals per day).
You can use other types of fruit such as bananas instead of apples (get as creative as you want). Using a packet or two of splenda is optional. These taste pretty good just with the natural sweetness of the fruit.
If you're on a higher calorie, higher carb plan, these pancakes are delicious with natural all-fruit jelly on top (example, Polander's sugar free, all-fruit jelly).
If you need more or less calories, increase or decrease the amounts of the ingredients. If you use more than a cup of oatmeal, it's best to make two smaller pancakes, because if the pancake is too large, it tends to fall apart when you try to flip it. If the batter consistency is not right, you can use fewer egg whites or more oatmeal to make it thicker, or vice versa. You can also add water if it's too thick. To add calories, you can also use a whole egg. Consider the omega three eggs to add an extra dose of the healthy fats!
This is truly the ultimate travel meal because you can take it with you and it stays fresh for an entire day without refrigeration. It is also "finger food" and you can eat it conveniently a little piece at a time even while you're behind the wheel driving, flying on a plane, sitting in class or at a seminar, hiking up in the mountains, or just about anywhere else! No doubt, this one recipe will become a favorite and a staple in your weekly menu plans. Best part -- oatmeal pancakes get an "A-grade", they are Burn The Fat program approved and they're so easy to make that even a kitchen dummy can do it.
Enjoy!
